Monday 10.21.2019

POSTED ON October 20, 2019

Monday | 10.21.2019

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Warm Up:
5 empty bar power clean
5 empty bar hang squat clean
5 thruster
x2-3 sets
A. In 5 sets or less work to a heavy of the following complex. 1 power clean + 1 hang squat clean
Metcon: (10min) “Big Surf” 10min AMRAP
RX (Level 1)
4 Surf Complex 115/80
50 double under
*Surf complex 1 power clean + 1 hang squat clean thruster
Intermediate (Level 2)
4 Surf Complex 95/65
35 double under
*Surf complex 1 power clean + 1 hang squat clean thruster
Beginner (Level 3)
4 Surf Complex 75/55
50 single under
*Surf complex 1 power clean + 1 hang squat clean thruster
Cool Down
3 rounds for quality
1min Crosshin L/R
20 alt. bird dog
10 weighted cossack squats
  • Crossfit has changed the projection of my life both physically and mentally. I owe my success to the crossfit community at Core that rallied around me and pushed me to success.

    - Katelyn Guild

  • Moving home and having to find a new box was nerve wrecking but everyone at CrossFit Up Dog welcomed me with open arms. The staff is amazing and the classes are always a challenge! Everyone is so motivating and fun to be around. I couldn't have picked a better box on the beach to be apart of!

    - Leigh Schwartz

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